Obesity is a major risk factor for several serious health conditions. However, obesity is largely preventable. Obesity is a common risk factor for metabolic diseases. During the 119th episode of Mann Ki Baat, Parime Minister Narendra Modi highlighted that obesity cases have doubled in the last few years and there is an urgent need to focus on the prevalence of obesity in India. PM Modi has recently constituted a high powered committee to advise on problems related to obesity!
Obesity is a growing health concern in India. Therefore, it is crucial to understand the factors that contribute to obesity and ways to prevent it. To understand these, we spoke to Dr. Pradeep Chowbey, Chairman – Max Institute of Laparoscopic, Endoscopic, Bariatric Surgery & Allied Surgical Specialities. Keep reading to know all the details.
Risk factors for obesity in India
“Asians, especially Indians are prone to obesity due to their thrifty genes. These thrifty genes increase the body’s efficiency in storing food as fat, making it easier to gain weight. Thrifty genes also increase the risk of metabolic diseases like diabetes,” Dr Chowbey explains.
“Other than genes, many other factors increase the risk of obesity in Indians including low levels of physical activity, lesser intake of nutritious food, more dependency on fast foods and others,” he adds.
Urbanization, increased consumption of high-calorie foods, and a decline in physical activity are notable contributors.
Complications:
“In Indians, it has been observed that there is more deposition of fat around the abdomen. This increases the risk of several chronic conditions,” adds Dr Chowbey.
Obesity is a common risk factor for several diseases. The expert highlights that “diabetes, fatty liver, heart disease and even cancer are a few outcomes of obesity.”
How to prevent obesity
Dr. Chowbey shares 3 simple yet effective steps to prevent obesity. These include:
1. Eat right
According to the expert, you must be conscious about your food choices. Choose whole foods that are minimally processed as most processed foods lack nutrition and are rich in calories.
One must aim to establish a healthy, well-balanced diet that is also sustainable. This will not only help prevent obesity but also promote overall well-being.
2. Exercise daily
Regular exercise not only helps burn calories but also promotes overall well-being. Experts often recommend at least 30 minutes of regular exercise per day for better health.
Staying physically active helps you maintain a healthy weight, improves cardiovascular health, boosts mental health and offers many other impressive health benefits.
3. Sleep well
“Sleep as a risk factor for obesity is often overlooked. Also, it has been observed that total number of sleep hours have reduced drastically over the years. Inadequate sleep not only contributes to weight gain but increases the risk of many other health issues,” he explains.
Obesity is a major risk factor for several serious health conditions. However, since obesity is largely preventable, addressing it through lifestyle changes and public health initiatives can lead to substantial long-term benefits. By prioritizing obesity prevention, individuals and communities can improve their quality of life, increase life expectancy, and reduce the overall burden of chronic diseases.
Is being overweight obesity?
While the terms are often used interchangeably, being overweight and having obesity are not the same thing. Obesity is a more severe form of being overweight. Here’s a simple way to understand the difference:
- Overweight: Means you have excess body weight for your height. This could be due to fat, muscle, or a combination of both.
- Obesity: Means you have an excessive amount of body fat. This poses a significant risk to your health.
How is it measured?
The most common way to assess weight status is using the Body Mass Index (BMI). BMI is calculated based on your height and weight.
- Overweight: A BMI of 25 to 29.9 is considered overweight.
- Obesity: A BMI of 30 or higher is considered obese.
Why does it matter?
Obesity can increase your risk of various health problems, including Heart disease, Type 2 diabetes, Stroke, Certain types of cancer, Osteoarthritis, Sleep apnea, Depression’
Some Commonly Asked Questions:
When do you say a person is obese?
Is being heavy the only criterion? Obesity is a complex medical condition characterized by excessive body fat accumulation that presents a risk to health. It’s not simply about weighing a certain amount. Here’s what’s considered:
- Body Mass Index (BMI): This is a common tool, calculated from height and weight. A BMI of 30 or higher generally falls into the obese category. The Body composition analysis is a detailed tool which gives us the Body Fat Percentage: More accurate than BMI, this measures the actual percentage of body fat. Higher percentages indicate obesity.
- Waist Circumference: Excess fat around the abdomen is a particular health risk. A large waist circumference can be an indicator of obesity, even if BMI is in a “healthy”range.
- Health Risks: Ultimately, obesity is diagnosed considering the individual’s overall health and the presence of related health problems (like diabetes, heart disease, etc.).
Why “Heavy” Isn’t Enough to determine if a person is obese?
Simple explanation is Muscle vs. Fat: Someone can be heavy due to high muscle mass, not necessarily excess fat. Athletes, for example, might have a high weight but low body fat, so they wouldn’t be considered obese.
When diagnosed as obese, what are the solutions?
The management approach largely depends on the BMI of the individual and the associated medical conditions like diabetes, HTN etc. We usually recommend a graded approach under supervision:
Lifestyle Changes: Usually work best in the ‘overweight category’ with BMI less than 20kg/m2.
Dietary Modifications: This is often the cornerstone of obesity treatment. It involves:
- Reducing calorie intake: Focusing on nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins.
- Portion control: Being mindful of portion sizes and avoiding overeating.
- Limiting processed foods, sugary drinks, and unhealthy fats.
- Working with a registered dietitian: They can help create a personalized meal plan and provide guidance on healthy eating habits.
Increased Physical Activity: Regular exercise is crucial for weight loss and overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week (like brisk walking, swimming, or cycling).
Behavioral Therapy: This can help address the underlying psychological and emotional factors that contribute to overeating. It can involve:
- Identifying triggers: Understanding what leads to unhealthy eating habits.
- Developing coping mechanisms: Finding healthy ways to manage stress and emotions.
- Building self-esteem: Improving body image and self-acceptance.
Medications: Recommended for people with BMI around 30-32.5 without any co-morbid conditions
- Weight-loss medications: These can be prescribed by a bariatric physician to help with weight loss. They work in different ways, such as reducing appetite or blocking fat absorption.
- It’s important to note: Weight-loss medications are not a magic bullet. They are most effective when combined with lifestyle changes. They also can have side effects, so it’s crucial to discuss them thoroughly with your doctor.
Bariatric Surgery:
- Weight-loss surgery: This is the gold standard for people suffering from morbid obesity T (typically a BMI of 37.5 or higher, or a BMI of 32.5 or higher with serious health problems).
- Types of surgery: There are various types of bariatric surgery, such as gastric bypass, sleeve gastrectomy
- How it works: These surgeries help with weight loss by reducing the size of the stomach or altering the digestive system.
Dr. Pradeep Chowbey, Chairman – Max Institute of Laparoscopic, Endoscopic, Bariatric Surgery & Allied Surgical Specialities, Max Super Speciality Hospital, Saket
